7 WAYS TO EFFECTIVELY BUILD STRONGER, LARGER GLUTES

Posted by Dejan Stojadinovic on Oct 31, 2018 10:28:01 AM

Did you know that out of the 640+ muscles in the human body the gluteus maximus is the largest?  It is also one of the most neglected muscles in the body. It has gained this distinction through improper movement patterns and lack of exercise. We spend more time sitting on our glutes than using them. Coupled with movements that do not engage this muscle properly, atrophy soon follows. The first rule with this program is too consciously contract your gluteus maximus prior to beginning each exercises and neuro-muscularly keeping it actively engaged throughout the exercise. These rules apply to all of my “Top 7.” The gluteus medius and minimus are also contributors to building a better backside and play a role in hip stabilization, abduction (raising the leg away from the midline of your body) and some forms of internal and external rotation at the hip.

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Topics: glute development, Glutes, lunges, split squats, squats, AFAA, backside strength, band walk, guteus maximus, Uncategorised

USE IT OR LOSE IT! UNDERSTANDING MUSCLE ATROPHY

Posted by Dejan Stojadinovic on Aug 8, 2018 2:30:48 AM

What is Muscle Atrophy?

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Topics: strength, atrophy, muscle size, muscle atrophy, Uncategorised

14 NUTRITION HACKS FOR HEALTHY EATING OUT

Posted by Dejan Stojadinovic on Jul 13, 2018 2:44:13 AM

With so many responsibilities and not enough time, sometimes eating out seems like the most reasonable option for fueling up. Unfortunately, restaurant dishes are often loaded with calories, as well as the saturated fat, sodium and sugar that make these meals taste so good. Indulging in these large, frequent meals can be costly in terms of time, money and nutrition. Even the seemingly “healthier” options are still generally higher in sodium, sugar, and saturated fat than a packed lunch or a meal eaten at home.

 

Still, eating out has become so normalized in our culture that many people dine out daily at lunchtime and 2-3 times per week for dinner, so it’s important to know how to be smart about it. Here are 14 strategies to try when eating out, as well as some of the healthier selections from eight of the most popular types of cuisine.

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Topics: healthy dining, Nutrition, fast food, Uncategorised

THREE QUICK WORKOUTS TO KEEP YOU FIT ON HOLIDAY

Posted by Dejan Stojadinovic on Jul 13, 2018 2:08:56 AM

It’s summer holiday time and you’re ready for a road trip!  By choosing to take the road less travelled perhaps you haven’t mapped out the fitness facilities on the way to your destination. Before you drive away and leave your fitness routine by the door, consider these three Optimum Performance Training™ (OPT™) workouts that you can do almost anywhere. We promise the equipment won’t take up too much space in your car’s trunk or time off the road.

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Topics: Uncategorised

GET YOUR CLIENTS BEACH READY WITH THESE WEIGHT LOSS STRATEGIES

Posted by Dejan Stojadinovic on Jul 13, 2018 1:14:54 AM

It’s been said we have more food than any other country in the world and more diets to keep them from it. Diet and fitness trends come and go. Currently we are in a low-carb/high-fat craze, yet for many years it was high-carb/low-fat.As a healthcare provider, personal trainer and sports nutritionist, I see many people who are seeking advice on how to lose weight, either to deal with the comorbidities of obesity and/or to feel better about their bodies.

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Topics: Fitness, weight, weight loss, Uncategorised

IS CREATINE DANGEROUS? HERE'S WHAT THE RESEARCH SAYS

Posted by Dejan Stojadinovic on Jul 12, 2018 9:30:03 AM

Over the last 10-plus years, there probably has not been a supplement more popular or one researched more often than creatine monohydrate. Creatine has found its place among bodybuilders, fitness enthusiasts, and athletes looking for improvements in strength, muscle hypertrophy, and athletic performance. This article will provide a brief review of the literature describing the role of creatine during activity and the health effects of creatine supplementation for apparently healthy individuals cleared by a physician. Additionally, this article will address which physical activities might benefit from creatine supplementation and which activities might have a negligible effect, or possibly worsen, with creatine supplementation.

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Topics: creatine, Supplements, performance, Uncategorised

FIVE TECHNIQUE HACKS TO HELP STRUGGLING CLIENTS SUCCEED

Posted by Dejan Stojadinovic on Jun 12, 2018 5:58:31 AM

If you’ve ever struggled to teach a client a particular exercise that they just aren’t getting, you know how frustrating it can feel—for both of you. Your job as a personal trainer is to help clients learn the exercise technique, but that process can get awkward if the client feels embarrassed or discouraged by their lack of mastery. You might also feel this way for missing the mark on how to teach it. Your best line of defense for diffusing these potentially high-pressure situations is to prepare multiple options for breaking down an exercise. Try using the suggestions below as a starting point to achieve success.

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Topics: Uncategorised

HIIT, HVIT, OR VIIT: DO YOU KNOW THE DIFFERENCES?

Posted by Dejan Stojadinovic on May 18, 2018 6:07:40 AM

Look just about anywhere in fitness these days and you’d be hard-pressed to miss some program, product or menu advertising high-intensity interval training (HIIT). So why are these programs trending and so popular? One undeniable fact is the time-efficiency in which an individual can achieve comparable results to those attained through higher-volume, lower-intensity workouts (4). Research demonstrates similar results with up to 90% less training volume and up to 67% less time commitment (5), and in an era where time has become such a precious and valued commodity, the popularity of HIIT comes as no surprise.

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Topics: HIIT, HVIT, interval training, Uncategorised, VIIT

Q: WHAT’S THE BEST WAY TO HANDLE A CLIENT WHO SEEMS TO KNOW IT ALL?

Posted by Dejan Stojadinovic on May 7, 2018 5:48:18 AM

A: Usually a client with that sort of attitude has been working with an unchanging set of moderate-intensity exercises with which he’s comfortable. Try putting your client through a series of exercises just out of his comfort zone. What I like to do is simply take the client through four or five exercises with a 10- to 15- rep range. The first exercise might be something simple like a single-leg reach or step-up to press. With these, it’s important to learn how to use the stabilizing muscles and activate specific muscle groups. Doing a couple of sets of an exercise with correct technique will make him sweat–and feel what he’s been missing.

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Topics: Uncategorised

10 TIPS FOR A POSITIVE FIRST IMPRESSION-BUILDING CLIENT RAPPORT

Posted by Amanda Goh on Oct 2, 2017 5:52:38 AM

It’s been said that in the first seven seconds of a customer or client meeting you, they’ll make 11 impressions about you. Make them positive impressions with our 10 quick tips to building positive rapport.

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Topics: Career Guidance, Personal Trainer Tips/Advice, Uncategorised

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